If you consistently have difficulty remembering things, then this article will show you a simple process for strengthening your memory and concentration. It is so important to be able to remember things. Things we read, work on or learn, all can be beneficial to remember and sometimes even memorise.
How To Improve Focus?
Has your spouse ever told you that you need to improve your memory? Have you ever entered a room and forgot what you went in for? Or draw a blank mid-sentence when you’re chatting? If you think you’re memory’s not what it used to be, take heart from the fact that our brains have to process around 70,000 thoughts a day. It’s a common myth that our intelligence is genetically predetermined, leaving little scope to improve your memory.
In fact, scientists say the brain is a growing, changing organ and its capabilities are dependent on how you treat it. By adopting some natural techniques, you can dramatically improve your brain’s functioning. You will be able to set your memory goals, make a plan to achieve them, and store away more and more memories through daily practice. You will also be able to confidently approach any memory task. With this, knowing that you have a method for creating and recalling any memories you choose to retain.
Mind and Memory Power
Some people are lucky to be born with particular mental skills but for the average person becoming a genius will take a bit of work. There are things we can do that will activate higher learning in our mind and memory. If you possess an open mind and ready to do the necessary work to get there, then it’s possible to have a genius mind and memory and draw a profit from it as well.
[If you possess an open mind and ready to do the necessary work to get there, then it’s possible to have a genius mind and memory and draw a profit from it as well.]
Genius mind and memory supremacy – we all wish we were a genius and would go to great lengths to acquire a staggering mind and memory of a genius. Unfortunately, we usually want a brilliant mind and memory immediately and cannot seem to wait and put in the necessary work. Here are some of the crazy concepts I identified online: a person seriously suggesting a mind transplant, a medical professional also recommending brain surgery, eat the brains of a genius and taking tablets or medication that may improve mind and memory power. None of these has been proven at all and has no value when it comes to developing the mind.
Step 1 – Establish Your Goals
Goal setting is just as important in learning how to improve memory and concentration as it is in other areas of life. In other words, you need to know where you are going before you set out on your journey. Think about what your memory improvement goals are, and most importantly, write them down. This helps to lock them into place. Make them specific and measurable. For example “I want to be able to remember my 2-page presentation by next Saturday”, or “I want to memorise birthdays of people in closest to me by next Monday.”
Step 2 – Break Each Goal Down Into a Simple Plan
Once you have set a goal to improve memory and concentration, break it up into some tasks. Spread them over the time you have available. Using the previous example of the relatives birthdays, if you have 20 to remember and four days to do it in, set yourself the task of learning 5 per day. This is achievable and realistic, especially when starting out. With more practice you can increase the amount you learn in each day. The process of learning how to improve memory and concentration will become more relaxed and more comfortable.
Step 3 – Use Association and Emotion
In the example given above, try and associate each birthday with sharp images and use a range of techniques to help you remember each day’s facts. For example, repeat them out loud, write them down, and draw pictures. Anything that allows you to anchor your new memories.
Picture the person whose birthday you are trying to remember, perhaps on some happy occasion, and then visualise their birth date floating above them in large, brightly coloured numbers. Focus on the image. This will enhance your powers of concentration. Use something shocking if you like. These photos are for you alone. Bizarre and unusual images are highly useful tools in learning how to improve memory and concentration.
Step 4 – Rehearse What You Have Learnt
Rehearse what you have learned several times during the day, and again at the end of the day. As the days go by, rehearse your accumulated memories to strengthen your powers of recall. This is a handy article about Success Principles based on our survey with very interesting results.
Step 5 – Good Food Will Improve Your Memory
It is widely recognised that the modern diet often contains insufficient vitamins, minerals and other components needed to sustain a healthy body and mind. Understandably, many people turn to memory supplements as a way to improve the memory and concentration.
But did you know that before you start using memory supplements, there is one thing that you must do to provide the best foundation for a healthy brain? What’s more, if you don’t do this ‘one thing,’ the chances are that you will be wasting the money you spend on memory supplements.
It is straightforward. You must eat a Basic Healthy Diet. A healthy diet is one that is low in saturated fats and sugar, and high in unprocessed foods. This including fruit and vegetables. One component of food which is thought to have a significant beneficial effect on memory is folate. Folate is present in strawberries, whole grains, and dark leafy greens, as well as many other foods.
Any memory supplements you use are best taken in conjunction with a primarily healthy diet. They will be the ‘icing on the cake,’ if you like. But if you eat a poor diet, don’t expect any supplement to be a miracle cure for your memory or any other health issue. Get the ‘foundation’ in place first and then consider what part memory supplements can play in your health program. Also, please do some research on studies before taking any supplements.
Step 6 – Use ‘Brain Entrainment’ to Improve Your Memory
Good Memory, the centre of attention, mind Power and Concentration. These are the most common and mutually supporting features of a highly efficient brain.
If you are looking for ways to improve your memory, it will pay enormous dividends if you use an approach that tackles all four of these elements at the same time.
A ground-breaking approach which achieves just that is the process of ‘brain entrainment.’
Brain entrainment uses audio tracks to guide your brainwaves into operating at the frequencies which enable you to tap into higher levels of energy, creativity and problem-solving. These are the frequencies that arise during meditation. The significant advantage of this relatively new technology is that it allows you to access these rates quickly and easily. You will experience the brain states that high achievers and geniuses have used to make their mark in the world. And in doing so, your ‘brain power’ and memory will naturally improve in many different ways.
How To Improve Your Memory Naturally
Here are some easy ways to sharpen your memory, improve your concentration and think more clearly.
Brain Exercises to Improve Memory
Using mental exercises on a regular basis will strengthen your concentration and improve your memory while at the very same time making for some pretty cool fun.
Brain exercises that improve memory can be practised during the day while you’re working. Many have made the comparison of the brain to a muscle that can be exercised for increased mental strength when using the right kind of activities. If you are looking for concentration help then applying the mind is a must.
Some mind and memory exercises can be as simple as an intelligent conversation or reading something new. Reading an article in a newspaper and then summarising it to a friend of yours or a family member, can be an excellent exercise. It’s good to do these types of mental activities and as much as possible since it will give you excellent concentration help, plus it is straightforward to come up with games that improve memory.
But be careful not to just breeze over the words and miss half of the meaning. You’ll amaze yourself with what you’re able to remember. Look online for more brain exercises that improve memory. They are easy to find.
Eat Smart And Improve Your Memory
A sharp memory mainly depends on your health. To maintain top brain function, you must eat healthily. Ian Marber, clinical nutritionist and author of The Food Doctor, said: “Most people are familiar with feeling dizzy and being unable to concentrate if they haven’t eaten, but they don’t realise what an effect nutrition has on brain function. Look how many people follow low-fat diets for weight loss, ignoring the possible repercussions for the brain.”
Omega-3 essential fatty acids (EFAs), found in oily fish such as herring, mackerel, and sardines, are involved in the production of prostaglandins, hormone-like substances that regulate brain and heart functioning. When you’re stressed, your body uses up more nutrients, which can affect the brain.
Most people are familiar with feeling dizzy and being unable to concentrate if they haven’t eaten, but they don’t realise what an effect nutrition has on brain function.
Ian Marber said: “The hormone adrenaline, produced in response to stress, uses extra glucose, which could lower blood levels, impeding mental performance. The brain is the single largest user of glucose, or energy taking around 70 percent of the total produced from food intake.”
Getting an adequate amount of vegetables is equally important. So go for plenty of fresh vegetables, fruit, and complex carbohydrates, like potatoes. This ensures a consistent supply of glucose and antioxidants to counteract the formation of harmful free radicals and to help protect your brain and body from premature ageing. Another vitamin-like substance, coenzyme Q10, is thought to increase memory and concentration by upping oxygen levels in the brain.
Practice Feng Shui
Feng shui is the ancient Chinese art of balancing energies to create harmony, increase efficiency and encourage prosperity. Whether you believe it or not, it does give you a sense of peace, and that alone is worth it. By changing your working environment, you can enhance your performance and improve your memory. Gina Lazenby, an author of The Healthy Home, advises the following: avoid clutter – it creates stagnation. A clear desk helps you find things more efficiently and focus on the task at hand. Place inspirational images within view, such as a picture of a beautiful landscape, to help stimulate creative thinking. Make sure your chair is supportive and comfortable, allowing energy to flow.
Avoid Fluorescent Lighting
Use a desk lamp and avoid fluorescent lighting, which can create glare, an energy-zapping source of distraction. The better the light, the stronger the creative energy around you. Use colours – yellow is said to stimulate the mind, turquoise helps clarity, while beige and light blue encourage tidiness. Don’t sit with your back to the door. Position your chair with your back to a wall, so you can see anyone walking through the door. Then you won’t be taken by surprise and will appear accessible and approachable.
Get Enough Sleep
Sleep is the time when our body is repairing itself. Make sure you are getting ample sleep since this offers your body the time to heal itself for the next day. Getting a ”power nap” in the day is a behaviour well really worth mastering. You’ll wake from the power nap refreshed and raring to go again.
Games for Improving Memory and Concentration
When you play a memory game at every opportunity, you will find great success, and it will improve memory. You may take a look at nearly everything as being a possibility to practice these memory games. Look at word association or putting a visual reminder with words with items to remember. Many of the games nowadays possess games that are targeted at increasing your brain power. These are labelled Mind Training, so if you have a game console, they are a great way to improve your mind and memory power. There are also computer-based equivalents if you don’t have a gaming console. A couple of mini “brain exercises” a day should assist your memory improvement goal. Quizzes are great test your ingenuity. It can help assess the status of your memory and intelligence. Sudoku or a crossword puzzle is also a great way to stretch your mind!
Mind puzzles provide you with the tools to improve your skills in specific areas.
Problem-solving is the number one skill that many people do not use to its fullest potential. When you have honed your skills at a particular memory game, many mental problems you had in the past will be simple to work out with your new found mind and memory.
The bottom line is that the more you play, the better you become. When you attempt quizzes or mind puzzles, you are increasing your ability to think fast. When you complete a mind puzzle a day, you will notice you have gained a sense of security, and you will also see the difference in your problem-solving skills in a relatively short amount of time.
Supplements for Your Mind and Memory
Usual dietary supplements like Ginko Biloba have been shown to have beneficial results in the brain improvement and blood flow. It is easy to get them online from sites like Amazon or your native wellness super food store. With the natural mind workouts above, you’re stimulating each side of your mind. Regardless of whether you’re rich or poor, a university scholar or a dropout, as long as you are in management of both sides of your brain, the possibilities are endless.
As Albert Einstein often would say “genius is 1% inspiration and 99% perspiration“. The road to attaining genius mind and memory power is genuinely available to any individual prepared to work to reach one’s goals. Once you use the remaining parts of your brain, you are using your logical, analytical thoughts to focus your actions. The other part is utilised in exploring creative suggestions, inspiration, hunches and the like. When you can use both naturally, logic and creativity, all you need to do are consider the action to take to get to your objective. That’s the 99% Einstein was talking about in attaining genius brain power. You can find numerous brain supplements on the market. But make sure to consult a physician before using any brain supplement.
Surround Yourself with Positive People
Surround yourself with like-minded people. Having people around with a mindset similar to yours will give you the support and help you need to grow the mind and memory to new heights.
So there you have it, nine natural approaches for improving memory. That also provide a healthy foundation for any other memory improvement methods you may want to use!
In this article, you’ve learned various steps and techniques to achieve any memory task you put your mind to. You now have a proven step by step system for powering up your memory and concentration and enhancing many areas of your life.
[Authors Bio: Sohail is a content marketer and a blogger. Currently, he is associated with Smiletutor.sg, a private tuition agency in Singapore. His hobbies include writing, reading books, travelling and gardening.]
Thank you Matthew Snider & Rebecca Temsen Self Development Secrets Blog
Relaxation Tips for Those With Essential Tremor
In some people, too much stress simply results in irritability. In other people, too much stress can cause or worsen health problems, including Essential Tremor. Learning to relax is the key to reducing stress.
Below are a few relaxation exercises. Be sure that you have a quiet location that is free of distractions. Make sure that you are in a comfortable body position and a good state of mind. Try to block out worries and distracting thoughts.
WebMD Medical Reference
Johns Hopkins Medicine: "Essential Tremor."
International Essential Tremor Foundation: "Support Group Leader Training Guide."
Pal, P. Annals of Indian Academy of Neurology, July 2011.
Medscape: "Essential Tremor: A Clinical Review: Approaches to Treatment."
Reviewed by Neil Lava, MD on September 20, 2014
Exercise can benefit Essential Tremor, Dystonia & Parkinson's.
Every Victory Counts: Exercise and Parkinson's (Part 2 of 12)
Davis Phinney Foundation
Uploaded on Mar 23, 2011
What are the benefits of exercise for people with Parkinson's disease?
Specialized Care Urged for Treating Parkinson's Disease
Advocacy Groups Urge Patients to See Specialists for Movement Diseases
By LAURA LANDRO
Beth Hochstein (center) gave up a career as a podiatrist several years after a diagnosis of young-onset Parkinson's disease.. She now is a Zumba instructor and leads classes for people with Parkinson's near her home in Great Neck, N.Y. Zumba Fitness
A new push is on to provide more specialized care for millions of people with Parkinson's disease and related conditions that impair control of body movement.
Advocacy groups say many doctors aren't extensively trained in treating these conditions, yet studies have shown that only some 40% to 60% of patients ever seek care from a specialist.
Patients benefit most under the care of a neurologist with extra training in movement disorders, backed up by a team including mental health professionals and physical and occupational therapists who can help with the diseases' physical and emotional toll, advocates say.
World-wide, the number of Parkinson's patients alone is projected to double by 2030. The aging population accounts for much of the rise in movement disorders, but they are also being diagnosed in younger patients and can be inherited. Parkinson's affects an estimated 1 million to 1.5 million people in the U.S.
For unknown reasons, Parkinson's leads to degeneration in brain structures called basal ganglia, as well as a loss of chemicals, especially dopamine. The loss causes nerve cells to go haywire and can result in tremors, stiffness and loss of motor control, as well as depression and thinking problems. Dystonia, or involuntary, prolonged and often painful muscle contractions, is caused by dysfunction in similar brain regions and affects about 500,000 people, including some Parkinson's patients. Another condition known as essential tremor, which affected the actress Katharine Hepburn, occurs in as many as 10 million people, and some will develop Parkinson's or dystonia.
Movement disorders often progress slowly and can be controlled with drugs including the central nervous system agent levodopa. There are side effects, such as fluctuations in the ability to control movements, low blood pressure and confusion.
Some patients are candidates for surgical procedures such as deep brain stimulation, in which abnormal movements are regulated with electrical impulses from electrodes implanted in the brain. Side effects can include seizure and mood changes and there can be problems with hardware or poor placement of electrodes, among other issues.
New drugs are in the pipeline, and genetic research is yielding promising clues for future treatment. But the least expensive and most accessible treatment often isn't stressed by doctors unaware of its benefits: Exercise, including dance, has been shown to lead to sharp improvements in some symptoms and may even delay progression of Parkinson's.
Beth Hochstein, who was diagnosed with young-onset Parkinson's in 2007 at age 36, was on medication to control tremors. In 2010, she had to give up her career as a podiatrist in Great Neck, N.Y., because of side effects from medication to control her hands during surgery.
A movement-disorder specialist she consulted early on had advised her that exercise "was the best nonmedical help I could get."
Dr. Hochstein had grown up dancing and took it up again, starting with hip-hop and then popular Zumba classes. She trained with a program called Dance for PD led by the Brooklyn, N.Y.-based Mark Morris Dance Company and now teaches a class affiliated with a hospital near her home.
She starts by telling participants how dance helped her control her symptoms.
Treatment centers specializing in movement disorders have expanded around the country in recent years, with funding from the federal government and nonprofits including the National Parkinson Foundation and the Bachmann-Strauss Dystonia & Parkinson Foundation.
A survey by Harris Poll that included more than 500 patients for the Michael J. Fox Foundation, named for its founder, the actor who has the disease, found that fewer than half were aware of movement-disorder specialists.
Only about 28% of Parkinson's patients surveyed were currently seeing one, and only about half felt "informed" or "very informed" about how to control their symptoms, the survey found.
Conventional treatment may not give proper weight to the link between movement disorders and mental health. Patients may experience anxiety and embarrassment caused by uncontrollable movements and tics, as well as a social stigma.
According to the National Parkinson Foundation, most physicians, especially those who lack training in movement disorders, don't know how to deliver a diagnosis of Parkinson's and often leave the patient feeling lost and alone.
Dennis Ploszaj, 65, exercises and volunteers to help patients at the University of Toledo's Gardner-McMaster Parkinson Center. Dennis Ploszjad
Partners in Parkinson's, a new initiative from the Michael J. Fox Foundation, offers on online tool to help patients locate a movement-disorder specialist, in collaboration with the International Parkinson and Movement Disorder Society, whose members include medical specialists. With funding from pharmaceutical company AbbVie Inc., which has a Parkinson's drug in development, the Fox foundation is holding patient and family events where specialists from local clinics demonstrate a comprehensive evaluation.
Patients visiting the University of Florida Center for Movement Disorders and Neurorestoration, in Gainesville, are screened for depression, which can be caused by changes in the brain as well as by sadness about the disease's effects, said Michael Okun, the center's co-director and author of the book "Parkinson's Treatment: 10 Secrets to a Happier Life." Patients receive a neurologist's evaluation of motor function, including their gait and balance, as well as their lung function.
Dr. Okun says the aim is to prevent falls, fractures and a respiratory ailment called aspiration pneumonia, which are the leading causes of injury and death in Parkinson's patients. They can see several specialists in a single day, including mental-health and speech and communication therapists, who can help with issues like swallowing.
A study led by Peter Schmidt, vice president of research at the National Parkinson Foundation, estimates that neurologist care prevents more than 4,500 deaths a year in Parkinson's patients. The foundation trains medical teams and is conducting a large study at 20 clinics in its Centers of Excellence network to identify factors that result in longer and more active lives for Parkinson's patients.
Dennis Ploszaj, 65, of Findlay, Ohio, was diagnosed with Parkinson's in 2005 at age 56, after experiencing shakiness and balance issues while volunteering as a high-school sports referee. He says his doctor told him he might have a decade or so to live and provided little information about lifestyle changes that could help.
"Movement disorder specialist wasn't in my vocabulary," Mr. Ploszaj says. A year later, he attended a seminar held by Lawrence Elmer, director of the University of Toledo's Gardner-McMaster Parkinson Center, and signed on as a new patient.
"There is so much more to offer patients now than just, 'Here, take a pill,' " says Dr. Elmer. He told Mr. Ploszaj that it would be possible for him to delay the disease's progression and lead a good life. Dr. Elmer advised regular exercise.
Mr. Ploszaj signed up for clinical drug trials and hearing and speech therapy. With his disease under control, Mr. Ploszaj now volunteers to help other patients. "A lot of people come in very down and don't yet understand the disease, so I try to pick up their spirits." he says.
Write to Laura Landro at email@example.com
Fatigue and Parkinson's
Parkinsons New Zealand
Published on Oct 6, 2013
From the World Parkinson Congress 2013. Professor of Neurology, Joseph Friedman talks about fatigue and Parkinson's, and the difference between fatigue and sleepiness.
Complementary and Alternative Parkinson's Treatments
While those with Parkinson's disease shouldn't abandon medication for yoga or acupuncture, evidence is mounting that complementary therapies can make the disease more manageable.
People exhibiting Parkinson’s disease symptoms may benefit from complementary and alternative medicine. It's important to keep in mind, however, that unlike some conditions for which it is possible to use complementary and alternative treatments as a substitute
for traditional therapies, Parkinson's disease patients should focus on the “complementary” rather than the “alternative” portion.
Parkinson’s Treatment: Complementary Therapies
“There is pretty much no getting around that Parkinson’s disease patients will need traditional medication eventually,” explains Melanie Brandabur, MD, clinical director of the Parkinson’s Institute and Clinical Center in Sunnyvale, Calif. “A lot of people start off with the idea that they want to avoid pharmaceuticals but that isn’t possible in the long term.”
The reason it’s not possible to eliminate traditional Parkinson’s treatment is because a diagnosis of Parkinson’s disease means that an important chemical, dopamine, is missing in the brain. The only long-term solution to manage Parkinson’s disease symptoms is to replace the lost dopamine levels through the administration of the drug levodopa (Dopar, Larodopa), also known as L-Dopa.
For people who are looking to complement their levodopa regimens, there are a variety of complementary therapies that can help with the management of Parkinson’s disease symptoms.
Parkinson’s Treatment: Acupuncture and Massage Therapy
Acupuncture is a traditional Chinese medical treatment that is used to promote good health by stimulating certain points on the body. Although there haven’t yet been any major breakthroughs regarding acupuncture and Parkinson’s, acupuncture has been shown to help offset some Parkinson’s disease symptoms. Dr. Brandabur notes that she's talked to patients who say acupuncture helps with the involuntary movements common to Parkinson's and relieves tremors and muscle stiffness.
Another form of bodywork that has brought relief to patients in Brandabur’s clinic is massage therapy. She says it can be very helpful in alleviating Parkinson’s disease symptoms like muscle rigidity and soreness.
Nutraceuticals and Supplements as Part of Parkinson’s Treatment
Current studies are examining the potential benefits of Coenzyme Q10 and creatine in Parkinson’s disease. Coenzyme Q10 and creatine are substances that are important to energy, metabolism, and muscle function. They are called nutraceuticals — food or supplement products made up of nutritional extracts.
Though not everyone with Parkinson’s will see an improvement in symptoms, "when people want to take these supplements, I tell them that there is at least safety data and some science that suggests that they might work,” says Brandabur. Still, studies are in the early stages and it’s not yet known whether these supplements can actually modify the disease.
Vitamin B-12 is another supplement that has been looked at more extensively. Many older people have B-12 deficiencies because their stomachs don’t make enough acid to absorb it, explains Brandabur. Since vitamin B-12 has been shown to play an important role in brain and spinal cord health, many patients may benefit from taking a B-12 supplement in addition to their Parkinson’s medication.
Diet as a Part of Parkinson’s Treatment
Another method of increasing vitamin B-12 levels is through diet. Since animal protein is the main source of B-12, vegetarians need to be especially diligent about incorporating foods that are rich in B-12, such as fortified cereal, into their diets. Fruits and vegetables, full of antioxidants, and fish (such as herring, salmon, and mackerel) rich in omega-3 fatty acids, are also important for the Parkinson’s disease patient. “We don’t completely understand the mechanism of disease in Parkinson’s, but it seems reasonable to assume that things that are helpful to the brain, like antioxidants and omega-3s, will be beneficial,” observes Brandabur.
Parkinson’s Treatment: Yoga, Tai Chi, and Meditation
Much attention has been paid to the effects of physical activity on Parkinson’s disease symptoms. Brandabur feels that exercise, including yoga and tai chi, is highly beneficial. “In my practice, exercise is the cornerstone of therapy,” notes Brandabur. “Patients who exercise do much better than those who don’t.”
Parkinson’s disease symptoms, like those of other chronic diseases, are aggravated by stress. One stress reliever, meditation — involving deep, focused breathing — can be very helpful.
Traditional medication is still the gold standard in Parkinson’s treatment, but complementary therapies are being recognized for their role in enhancing overall quality of life for people dealing with Parkinson’s disease symptoms. Just be sure that you discuss these therapies with your Parkinson's care team before you try them.